With all the 30×30 workouts going on lately, I thought an advanced ab circuit workout would be a fun switch up. Also, be sure you scroll all the way to the bottom of the post for a little Valentine’s Day “gift” <3 Sooo, what exactly makes this workout “advanced?”
AB TIP – “ADVANCED TRAINING”An advanced training technique I like to incorporate is an increased time under tension. I talk about time under tension quite a bit on here but in case you need a refresher, I’ll share what the TUT method is an provide examples of workouts to further explain.
TUT = time under tension
TUT refers to the amount of time a muscle group is actually being worked. For example, a set of 10 reps of squats may take around 25 seconds or less (=25 seconds of time under tension). A set of squats requiring 25 reps may take around 1 minute to complete (=1 minute of time under tension).
One helpful tip I have for completing an advanced ab workout is to increase the time under tension.
WORKOUT EXAMPLE 1 (less TUT)
1 set, 15 reps crunches (TUT = ~30 seconds)
rest
1 set, 15 reps crunches (TUT = ~30 seconds)
rest
1 set, 15 reps sit ups (TUT = ~30 seconds)
rest
1 set, 15 reps sit ups (TUT = ~30 seconds)
rest
1 set 15 reps bicycle crunches (TUT = ~30 seconds)
rest
1 set 15 reps bicycle crunches (TUT = ~30 seconds)
rest
WORKOUT EXAMPLE 2 (more TUT)15 reps crunches
15 reps sit ups
15 reps bicycle crunches
rest
…complete 2 rounds
(TUT = ~90 seconds per round)
WORKOUT COMPARISON
The total number of sets and reps are the same for the two workout example. But, in workout example 2, the time under tension was greater because the 3 exercises were completed in sequence with no rest in between. This creates for a more advanced workout.
Just think… it’s a lot harder to hold a plank for 90 seconds than it is 30 seconds. This is why I increase the time under tension in my advanced ab workouts.
Here is a version of that…
Add this ab workout to any workout you’re completing this week of complete this workout in combination with cardio!
MORE AB WORKOUTS, PLEASE!
If you’re interested in an advanced ab training program, check out my “Premium Ab Plan” – it contains a 6 week ab workout plan and 5 follow along workout videos.
for Valentine’s Day, I’m sharing 14% off the plan – use code LGValentines at checkout
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